Napra

Dancer's Stretch

Stretching & mobilityBeginner Lower backAbductors (outer hip)Glutes Bodyweight
Dancer's Stretch, step 1
1. Sit up on the floor with one leg straight; cross the other leg over it, knee bent and foot flat on the floor.
Dancer's Stretch, step 2
2. Place the opposite elbow outside the bent knee, other hand on the floor behind you, and rotate your upper body toward the knee. Hold 10–20 s breathing evenly, then switch sides.

How to do it

  1. Sit up on the floor.
  2. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
  3. Place your left arm on your right leg and your right hand on the floor.
  4. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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